Day At The Beach

Hi,

This is Vic and welcome to my guided meditation to connect the mind and heart.

The healing meditations are designed to heal and expand your relationship with your inner world and self,

Gently bringing you to an inner awareness and a calmness to ground and balance you.

Thank you for joining and I hope you enjoy.

Please find yourself a comfortable position.

Close your eyes and relax.

Take a deep breath in.

Let it out.

One more time.

Deep breath in.

Let it out and just bring your attention to the top of your head,

Your scalp,

Your forehead and just notice any sensations in your scalp as you let go of all those muscles and all those ligaments.

Release any tension or stress in your forehead.

Breathe in,

Breathe out and just bring your attention down to your eyes,

Your eyelids and just let your eyes rest and allow your eyelids to get heavy with relaxation.

And just bring your attention down to your mouth,

Your jaw and just allow your tongue to rest.

Release any tension in your jaw and as you do,

Just notice your body is starting to relax and if your mind wanders,

It's okay.

Just come back to my voice and bring your attention down to your neck and just let go of all those muscles,

All those ligaments and release any tension you feel in the back of your neck.

And now I want you to take a deep breath in and on exhale,

Drop your shoulders and feel all that tension in your shoulders flow out and down your arms and out of your hands.

So release that tension and feel it flow down your arms and allow your arms to get heavy with relaxation and now bring your attention to your breath.

Notice the sensations of breathing in and breathing out and just focus on those sensations in your breath.

Feel the cool air as you breathe in,

Feel the warmth of the exhale as you breathe out.

Feel the sensations of your lungs filling with air and being nourished.

Notice how you know exactly when to let go and exhale.

As you focus your attention on your breath,

Just find your natural rhythm,

The natural pace of a deep slow relaxing breath,

Breathing in,

Breathing out and as you settle into this natural pace,

Allow that rhythm to take you deeper and deeper into relaxation as you continue to feel your body let go.

Just keep your focus on your breath and notice the rhythm of your heartbeat and allow that to also bring you deeper and deeper into relaxation and as you start to feel your body rest and relax,

Bring your attention down to your torso and allow all those internal organs to slow down as it's now time to regenerate and rest.

Your digestive system,

Your spleen,

Your liver,

Just feel everything start to slow and release any tension you feel in your belly.

Open up,

Bring your attention down to your hips and your lower back and just open up and let those muscles relax and release any tension in your lower back.

Allow the sound of the music and the sound of my voice to bring you deeper and deeper still into a calm relaxation.

As you bring your attention down to your thighs,

You just let go of those big thigh muscles and feel them release and relax.

Breathing in,

Breathing out,

Just bring your attention down to your knees and your calves and just allow your calf muscles to release and let go and relax.

Now I want you to take a deep breath in and on exhale,

Feel a wave of relaxation float down your body and out of your feet,

Releasing any remaining tension.

Just let it all go and feel your body sink deeper and deeper into your seat.

Now I want you to see in front of you the stairwell going down 10 steps and as I walk you down these stairs,

You're going to go deeper and deeper still into a calm,

Peaceful relaxation.

10 step down,

9,

8,

Feel yourself go deeper and deeper with each step down,

7,

6,

Deeper and deeper,

5,

4,

3,

Deeper and deeper and more relaxed,

2,

1,

Deep relaxation and now I want you to look down and notice you're standing in white,

Beautiful sand.

Feel the warmth of the sand under your feet,

Feel the sensations in your feet on the sand and just feel what that feels like under your feet,

The warmth,

Feel the sand beneath your toes and now look up and all you see is more sand in front of you but you notice you can also hear the ocean.

So now you start walking towards the sound of the ocean.

You can hear it but you can't see it and you're walking and you can feel the sun on your skin.

You feel the sand beneath your toes.

Maybe there's a light breeze.

Keep walking towards that sound and you notice the smell of salty air.

You have the sand,

The warmth of the sand in between your toes,

The sun on your skin,

The smell of the air and as you look around,

You see the ocean peek over a sand dune.

You're walking towards the ocean and now you notice as you get closer,

The sand beneath your feet gets a little firmer because it's saturated with seawater.

Feel the difference of the sand beneath your feet.

It's a little cooler now and as you get to the shore where the ocean meets the sand,

You see little waves coming up and down,

Up and down and as the waves come and go,

You see some things in sand,

Some shells,

Pieces of seaweed,

Your own footprint.

You see a little piece of driftwood that's the perfect size to write in the sand.

You'll pick up the driftwood and where the sand is a little wet,

Draw your name into the sand.

Write out each letter,

Noticing the sound it makes as you scratch it through the sand and now step back and look at your name and see your beautiful name that's carried through your life,

Through your whole life.

You notice the little waves coming closer and then this wave catches a part of your name and washes it away and goes back into the ocean and then another wave comes and washes away even more and goes back into the ocean and another comes and washes it away completely and another until you see the ripples in the sand where your name used to be.

And so now you continue to walk along the beach and just notice your surroundings.

Feel the sand beneath your feet,

Notice the sounds that you hear.

Hear the birds flying over and you hear the wind blowing gently.

Feel the warm sun on your skin.

And again,

Notice the sand under your feet.

Just notice everything around you,

The glistening of the sand.

Little pieces of shell,

Some rocks,

Maybe some sea glass,

And maybe the smell of the ocean and just be at the beach.

And just notice as you walk how beautiful the beach is and you look up and you see a comfortable place to sit and notice there's your perfect favorite chair waiting for you.

So go ahead,

Walk up to the chair and sit down and just sit and look out into the ocean.

Watch the horizon.

See where the ocean and the sky meet.

See the sun glistening off the water,

The waves splashing against the shore,

The smell of the air,

The warmth of the sun.

And just sit and absorb and feel the calm deep inside you as you let everything else disappear.

It's just you,

The sand,

The sun,

And the ocean.

Just sit and look out.

See the blue sky.

And just notice how good it feels to just be in this space.

Absorb,

Look around,

See your feet in the sand,

Feel the warmth on your skin.

And just repeat to yourself,

May my mind be at ease.

May I be at ease with my mind as you let go of all stresses,

All anxiety completely dissipates.

May my mind be at ease.

May my mind be at ease.

Let it all go and just be in this space.

Feel your mind relax and calm.

Feel yourself at complete ease.

As you see the sun sparkle on the ocean,

Warming your skin,

The sand in your toes.

May my mind be at ease.

Just look at the big ocean and the beautiful blue sky and all you could think,

May my mind be at ease.

Breathe in.

Breathe out.

And be at ease.

Breathing in.

Breathing out.

The sky is blue,

The sun is warm,

Your mind is at ease,

You have nothing to do,

Nowhere to go,

You're just sitting and being at ease,

Being at peace.

All your worries have melted away.

All stress has been left behind.

And all you could think to yourself,

This may my mind be at ease.

Smell the ocean air.

All you have to do is breathe in and breathe out.

Breathe in.

Breathe out.

And when you're ready,

Wiggle your toes and come back.

When you're ready,

Take your time.